Comparing Nutrients in 14 ounces Puff pastry, frozen, ready-to-bake VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Potato Skin	17%	1%	82%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Potato Skin	Recommended Dietary Allowance
Energy	75.4% 2187kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	38% 49.4g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26% 9.92g	38g per day for Men 19-50 years
Protein	51.7% 29g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.4% 310μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50.3% 45.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Potato Skin	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	187% 1.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	127% 10mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Puff pastry, frozen, ready-to-bake versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puff pastry, frozen, ready-to-bake vs Potato Skin:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 19 times more Vitamin B1, 7.4 times more Vitamin B2, 4 times more Vitamin B3 and 4.6 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain more Vitamin B5, 11.4 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Puff pastry, frozen, ready-to-bake as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Puff pastry, frozen, ready-to-bake vs Potato Skin:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 1.6 times more Phosphorus, 80.7 times more Selenium, 24.9 times more Sodium and 1.5 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3 times more Calcium, 3.7 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 6.8 times more Potassium and 9.8 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Potato Skin contain similar levels of Manganese per 14 ounces.
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 9.5 times more Energy, 381 times more Fat, 370.9 times more Saturated Fat, 24.9 times more Omega 3, 145.2 times more Omega 6, 3.6 times more Carbohydrate and 2.8 times more Protein than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6